What You Need to Know About DOMS—Delayed Onset Muscle Soreness—and Why You’re Sore After a Workout
Jul 10, 2025Sore Today, Strong Tomorrow
Okay, so you crushed your workout yesterday. You tried a few new moves, maybe added some extra weight or doubled up on reps—and now? Your legs feel like jelly, walking down stairs is a full-body workout, and lifting your coffee feels like a feat of strength. Sound familiar? Welcome to the world of DOMS, or Delayed Onset Muscle Soreness—and no, it doesn’t mean you overdid it or did something wrong. In fact, it might just mean your body is leveling up.
DOMS usually shows up 12–24 hours after a tough workout and can peak around 48–72 hours later. It’s that deep, achy soreness that can feel like your muscles are punishing you—but really, they’re adapting and getting stronger. The leading theory is that DOMS is caused by microscopic tears in your muscle fibers and the connective tissue around them. When you push your muscles past their usual limits—say, with heavier weights, eccentric (lengthening) movements, or brand-new exercises—your body responds with a process that’s key to muscle growth.
Here’s the science-y breakdown of what’s happening:
Microtrauma: You’ve pushed your muscles beyond their comfort zone, causing tiny tears.
Inflammatory Response: Your body sends in reinforcements—increased blood flow and enzymes—to repair the damage.
Nerve Stimulation: These chemical messengers can irritate nerves, which is what creates that sore, stiff feeling.
Muscle Adaptation: Once your body repairs those tears, the result is stronger, more resilient muscle fibers ready to take on your next challenge.
Let’s clear up one major myth while we’re at it: DOMS is not caused by lactic acid. Lactic acid builds up during intense exercise, yes—but it clears out of your system within an hour. The lingering soreness you feel days later? That’s your body in full-on repair and rebuild mode.
While feeling sore can be a badge of honor, it’s not the only indicator of a “good” workout. You don’t need to be in pain to make progress. In fact, if you’re consistently training and fueling your body well, your muscles will adapt faster and you’ll feel less sore—even when you’re still making strength gains. So if you’re walking normal after leg day, don’t panic. Progress is still happening behind the scenes.
DOMS can affect everyone—from beginners to seasoned athletes. That’s why even if you’re super fit, trying a new style of training (hello, Pilates reformer!) or pushing a different part of your body can still make you sore. It’s just part of the journey, and a reminder that your muscles are incredible at rising to a new challenge.
So the next time you’re sore after a workout, instead of questioning what went wrong, give yourself a little high five. Your body is healing, growing, and becoming more badass with every step. Keep stretching, hydrating, fueling with protein, and moving gently—and don’t forget to celebrate those post-workout wins… even if they come with a bit of a funky walk!
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Xo,
Coach Tatiana
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